The CrossFit Open is an exciting time whether you’re new to the game or have been at it for a while. At WAG Nutrition, we’ve coached hundreds of clients through one of the most popular CrossFit community events, so naturally, we have some advice to give.


Mindset Tips for the CrossFit Open

It’s funny… When I asked our coaches to share their “favorite or most common piece of advice” for clients competing in the CrossFit Open, more than half of our coaches shared a tip or trick about mindset.

What does this tell us?

If a bunch of top-of-the-line nutrition coaches think of mindset first, it must be important. Mindset plays a huge role in the way you show up for yourself or your team during the CrossFit Open.

Since this is the kind of advice WAG Coaches find themselves giving their clients most often, it also means that mindset is something most of us struggle with. So if that is you, you’re not alone!

If you’re new to competing in CrossFit, nailing down mindset strategies is a great place to start.

Our Top Tips

“It’s not that big of a deal. It’s just another workout -  chances are you have done HARDER, more difficult workouts before in everyday classes, so you don't need to radically change your approach for a 10-20min AMRAP.” ~Josh H.

“Go in with a strategy for each workout and stick to it! Put your blinders on, do the workouts to the best of your ability, and don't worry about what anyone else is doing. You cannot control the outcome. You can control your effort.” ~Amy L.

“Remember that all you can do is do the best you can do on that day. Also, remember that "smooth is fast" - go fast, but don't rush! Mistakes will cost you MORE time. So take a deep breath, and be as cool, calm, and collected as you can be. It's just another workout!” ~Jess H.

“Just have fun! When you do not take things seriously, you do better. #Fact” ~Alex O.

“Focus on one moment and rep at a time! Especially for workouts where the weights increase, it can be super easy to get in your head about the later weights. I do my best to stay present and focus on the weight at hand.” ~Nicole K.

"Stay in your lane. Don’t get caught up in what others are doing. Do you and be proud of your efforts afterward." ~Pam F.

So, what are the big takeaways here?

Unless you are an elite or bubble athlete, you’re probably showing up to the Open to push yourself, engage in some friendly competition, compare your fitness to last year, and then move on with your training.

If this is the case, it is important to keep things as low-stress as possible and treat the Open workout like any other daily workout - since that is exactly what it is.

If you let go of the pressure, go in with a plan, and have fun, you’ll see the hard work you’ve been putting into your regular training (and nutrition!) pay off.


Nutrition & Healthy Habit Tips for the CrossFit Open

We know that there is more to performing well than just THINKING your way to a new workout PR or your best Open finish yet. Nutrition and other healthy habits may play a huge role in how you perform this year.

The foods you put in your body not only impact how you perform but also impact how you recover. When you recover well, you not only ensure you have a solid workout week-over-week, but it also helps you stick to your “regularly scheduled programming”... literally.

You’ll get stronger and have a more successful open year-over-year if you’re following a consistent training program. Nutrition geared toward proper fueling and recovery allows you to do just that.

Our Top Tips

"I like to go lighter in the gym with weight and intensity during the week so I can save my energy for the one I want to do best in - the Open workout!" ~Amy L.

“When you're planning your pre-workout meal or snack, go with what you know! Right before an important workout is not the time to experiment with new foods or timing. Use the time leading up to the Open to experiment, then stick with what you know works." ~Ali M

“SLEEP. The demands from the intensity of both the workouts and how hard people are willing to push during the Open are much higher. Most people don't get enough sleep as it is, but it really starts to show in both performance and recovery during this time” ~Mitch L.

"The snacks at FNL are usually cookies, pizza, chips, and beer (at least at my box), so I have always brought my own dinner and stuck it in the fridge until after the workout or judging the event. This goes for coaches and Open participants. Don't leave yourself without options after a long day when your body likely needs refueling the most!" ~Amy L.

"Have a plan for your post-workout meal. I know a lot of gyms will do a “Friday night lights” sort of gathering, and many people will spend a few hours at the gym after training. There are often snacks and treats around. Have a plan and bring along a meal or snack to help make sure you aren’t ravenous and don’t have any 'snackcidents'!" ~Nicole K.

“Your nutrition up to go-time plays a big role in how you will perform. It is less about being “perfect” the day off and more about consistency over time with healthy foods that support training and recovery. So, focus on your nutrition throughout the entire length of the competition (start early if you can!)  - not just the day of an Open workout!”  ~Ali M.

So, what are the big takeaways here?

Being “spot on” with nutrition, the day of your workout won’t have as big of an impact on your performance as the months leading up to the CrossFit Open. And, just like it is helpful from a mindset perspective for most of us to treat each workout “like any other workout”, keeping nutrition choices familiar is also key.

For specific tips and tricks about what to eat and when during the CrossFit Open, check out the WAG Nutrition Fitness Competition Guide. You’ll also find specific tips in our blog post, Competition Day Nutrition.

The last big takeaway? Performing at your best requires you to dial in your nutrition, not just your training. An intentional nutrition plan could be the thing standing between where you are now and the performance goals you’ve been after. At WAG, we work with athletes of all levels to help you set goals for your performance and determine your unique nutritional needs to get you there!